Healthy eating is an important part of a healthy lifestyle. It will help keep you looking good and feeling great! Follow these simple guidelines to help you eat well.
1. Go for Whole Grains
Make at least half your grain choices whole grains. Examples of whole grains are whole grain wheat, whole oats or oatmeal, pot barley and bulgur. Whole grains are higher in vitamins, minerals and phytonutrients (natural plant compounds) than refined grains. Research shows that a diet rich in whole grains is heart healthy.
Quick Tips:
Start your day with a bowl of whole grain cereal
Make sandwiches with whole grain bread or rolls
Add barley, lentils, kidney beans or brown rice to soups and stews
Substitute whole-wheat flour for all or part of the white flour when baking
Choose whole-grain crackers
Use whole grain pasta
When choosing grain products, pay attention to your serving sizes.
A serving is:
1 slice of bread
½ bagel, pita or tortilla
175 mL (¾ cup) hot cereal
30 grams cold cereal
125 mL (½ cup) rice or pasta
What is a Food Guide Serving?
On the Food Guide you will see examples of how much food equals ONE Food Guide Serving. Here are some examples:
One slice of bread (35g)
½ cup (125mL) of vegetables or fruit
1 cup (250mL) of milk or fortified soy beverage
75g of meat, poultry or fish
A Food Guide Serving is a reference amount of food, decided on by Health Canada, and will be different for each type of food.
A Food Guide Serving may also be a different amount than what you put on your plate (which is your portion). To learn more about how to compare Food Guide servings to what you actually eat, use this interactive Food Portions Toolkit by EatRightOntario.ca
2. Load Up on Vegetables and Fruit
Vegetables and fruit are packed with nutrients and fibre, so enjoy a wide variety of them. Try to include at least one dark green and one orange veggie daily.
Quick Tips:
Try a new vegetable or fruit each week
Sprinkle some berries over whole grain cereal at breakfast
Pack a couple pieces of fruit and some raw veggies with your lunch
Start dinner with a salad of dark greens like spinach or romaine lettuce
Fill half your plate with vegetables at dinner
Add a handful of spinach or kale to a fruit smoothie
A serving is:
1 medium fresh fruit
125 mL (½ cup) chopped fruit or veggies
250 mL (1 cup) raw leafy vegetables
125 mL (½ cup) 100% juice
3. Make Your Day with Milk Products
Milk products are packed with protein, calcium and B vitamins. And they’re delicious! Enjoy 500mL (2 cups) of milk or fortified soy beverage every day for bone-boosting vitamin D.
Quick Tips:
Add milk to soups, casseroles and other home-prepared dishesAdd defrosted frozen raspberries to plain low-fat Greek yogurt for a tasty breakfastBring a few small cheese cubes along with whole grain crackers to work for a quick snackHave a frothy latte instead of a cup of coffee for your morning breakEnjoy a small bowl of whole grain cereal with milk as an after dinner snack
When choosing grain products, pay attention to your serving sizes.
A serving is:
250 mL (1 cup) milk; choose lower fat options like skim, 1% or 2% milk
50 g (1 ½ oz) cheese
175 mL (¾ cup) yogurt
250 mL (1 cup) fortified soy beverage
4. Go Lean & Alternative!
Meat and meat alternatives are a good source of protein, iron, zinc and other nutrients. Make lean choices and prepare them with little or no added fat. Enjoy alternatives like legumes (kidney beans, chick peas and lentils) and tofu often.
Quick Tips:
Bake, roast or poach meat, fish and poultry
Enjoy at least two servings a week of fatty fish like salmon, trout and mackerel
Try meatless meals such as lentils with rice, omelettes, or tofu burgers
Keep boiled eggs in the fridge for handy, quick snacks
Sprinkle seeds on stir-frys and salads or enjoy a handful of nuts for a protein-filled snack
When choosing grain products, pay attention to your serving sizes.
A serving is:
75 g (2 ½ oz) or 125 mL (½ cup) cooked meat, poultry or fish
2 eggs
175 mL (¾ cup) cooked legumes
175 mL (¾ cup) or 150 g tofu
30 mL (2 tbsp) peanut butter
60 mL (¼ cup) nuts or seeds
5. Choose Healthier Fats
Fats and oils add a lot of flavour to food, and they help us absorb some nutrients. But diets higher in unhealthy fats are also linked to health risks such heart disease. Enjoy a small amount – 30 to 45 mL (2 to 3 Tbsp) – of healthier unsaturated fat each day. Limit saturated and trans fats.
Healthier unsaturated fats come from foods such as avocados, nuts and seeds as well as oils such as olive, canola, flaxseed or nut oils.
Quick Tips:
Reduce the oil and add a splash of flavoured vinegar or fresh lemon juice to salad dressings.
Try a little mashed avocado on sandwiches instead of butter or mayonnaise.
Use herbs and spices to season your food without fat.
Use small amounts of vegetable oils, such as canola or olive oil instead of butter for stir-frying or sautéing.
Nibble on a small handful of almonds or walnuts with a piece of fruit for a simple snack
Note:The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, and information, contained on or available through this website is for general information purposes only. Source: 2018 © Dietitians of Canada | www.dietitians.ca